Question:
New routine
Here is my new routine. How does it look?
Day 1:
Flat Bench Press
Decline Bench Press
Standing Triceps Extension
Lying Triceps Extension
Day 2 :
Run or rest
Day 3:
Deadlift
Bent Over Row
Rear Delt Row
Alternate: Prone Incline Curl and Curl each time
Day 4:
Run or Rest
Day 4:
Military Press
Seated 80 degree overhead press
Cuban Rotation
Sice Lateral Raise
Day 5
Run or rest
Day 6:
Squats
Pullovers
SLDL
Calf Raise
Day 6
Run or rest
Day 7 rest
Here is my new routine. How does it look?
Day 1:
Flat Bench Press
Decline Bench Press
Standing Triceps Extension
Lying Triceps Extension
Day 2 :
Run or rest
Day 3:
Deadlift
Bent Over Row
Rear Delt Row
Alternate: Prone Incline Curl and Curl each time
Day 4:
Run or Rest
Day 4:
Military Press
Seated 80 degree overhead press
Cuban Rotation
Sice Lateral Raise
Day 5
Run or rest
Day 6:
Squats
Pullovers
SLDL
Calf Raise
Day 6
Run or rest
Day 7 rest Depends on your background & goals.
1) Have you lifted before?
2) body-building or strength is the goal?
Check this beginner strength training program. It's inspired by rippetoe's.
I'd add flies on day 1 and some additional biceps exercise on day 3.
but that's just me.
Like stronglifts said - what are your goals and backgorund?
My comments:
On Day 1 do dips instead of one of the triceps extensions. That replaces a isolation exercise with a compound one.
On Day 6 do Lunges instead of SLDL. You need a glute-specific exercise.
My comments:
On Day 1 do dips instead of one of the triceps extensions. That replaces a isolation exercise with a compound one.
On Day 6 do Lunges instead of SLDL. You need a glute-specific exercise. I thought SLDL were glute-specific?
I'm in the process of developing a new routine myself. Thursday's I wanted to deadlifts but my chiro put the kabosh on that, suggested lunges - but I opted to go with SLDLs again. Maybe I should rethink that decision.
Whats everybody elses feeling on SLDL vs Lunges?
It looks like you have two day 4s and two day 6s.
Given that you are only working chest once a week, I would not do decline bench presses. Instead I would add Incline Bench Press and Dips. I then would do only one tricep movment.
I would start day 2 out with chins. I would also lose the pullovers on day 6 and start that day off with chins, then dips.
Ray
I have no scientific evidence to back this one up, but when I do lunges, I am so sore then next day in my outer portion of my glutes, it's not even funny. After SLDL I feel it more in hammies behind the knees and right under the glutes.
I thought SLDL were glute-specific?
No, I wouldn't say that. I do SLDLs for the hamstrings. Squats and dead lifts cover the glutes. I could be wrong but it's how things feel to me when I'm working out.
I've hurt myself doing SLDLs before but I don't consider them anywhere near as scary as lunges. I work out alone so I always need to have a way (weigh!) to get out of trouble. I can't figure what I'd do if something gave out while was in a "lunged" position. Even if I where in the power rack at the time -- how would I get out from under the weights if a hamstring let go? No thanks.
I can't figure what I'd do if something gave out while was in a "lunged" position. Even if I where in the power rack at the time -- how would I get out from under the weights if a hamstring let go? No thanks. I've been doing lunges (forward and reverse) with dumbells. I've never gotten into trouble, but I could always just drop the dunmbells. Great for grip strength, as well.
Mike
I've been doing lunges (forward and reverse) with dumbells. I've never gotten into trouble, but I could always just drop the dunmbells. Great for grip strength, as well.
Mike I find that walking lunges holding DBs help my balance as well.
Depends on your background & goals.
1) Have you lifted before?
2) body-building or strength is the goal?
Check this beginner strength training program. It's inspired by rippetoe's. Been lifting since January 2006, for body-building. Reading everything, I think I'll replace the decline bench with the incline, and alternate the lying and standing triceps extensions.
The squats and dead lifts cover the glutes, and I do the SLDL for the hamstrings. I prefer SLDL to lunges. Also, I like doing the pullovers, since they also work the abs.
Revised workout:
Day 1:
Flat Bench Press
Incline Bench Press
Dips
Alternate between: Standing Triceps Extension and Lying Triceps Extension
Day 2 :
Run or rest
Day 3:
Deadlift
Bent Over Row
Rear Delt Row
Prone Incline Curl
Curl
Day 4:
Run or Rest
Day 5:
Military Press
Seated 80 degree overhead press
Cuban Rotation
Side Lateral Raise
Day 6
Run or rest
Day 7:
Squats
Pullovers
SLDL
Calf Raise
use the force
Here is my new routine. How does it look?
Day 1:
Flat Bench Press
Decline Bench Press
Standing Triceps Extension
Lying Triceps Extension
Day 2 :
Run or rest
Day 3:
Deadlift
Bent Over Row
Rear Delt Row
Alternate: Prone Incline Curl and Curl each time
Day 4:
Run or Rest
Day 4:
Military Press
Seated 80 degree overhead press
Cuban Rotation
Sice Lateral Raise
Day 5
Run or rest
Day 6:
Squats
Pullovers
SLDL
Calf Raise
Day 6
Run or rest
Day 7 rest
Answer:
Here is my new routine. How does it look?
Day 1:
Flat Bench Press
Decline Bench Press
Standing Triceps Extension
Lying Triceps Extension
Day 2 :
Run or rest
Day 3:
Deadlift
Bent Over Row
Rear Delt Row
Alternate: Prone Incline Curl and Curl each time
Day 4:
Run or Rest
Day 4:
Military Press
Seated 80 degree overhead press
Cuban Rotation
Sice Lateral Raise
Day 5
Run or rest
Day 6:
Squats
Pullovers
SLDL
Calf Raise
Day 6
Run or rest
Day 7 rest Depends on your background & goals.
1) Have you lifted before?
2) body-building or strength is the goal?
Check this beginner strength training program. It's inspired by rippetoe's.
Answer:
I'd add flies on day 1 and some additional biceps exercise on day 3.
but that's just me.
Like stronglifts said - what are your goals and backgorund?
Answer:
My comments:
On Day 1 do dips instead of one of the triceps extensions. That replaces a isolation exercise with a compound one.
On Day 6 do Lunges instead of SLDL. You need a glute-specific exercise.
Answer:
My comments:
On Day 1 do dips instead of one of the triceps extensions. That replaces a isolation exercise with a compound one.
On Day 6 do Lunges instead of SLDL. You need a glute-specific exercise. I thought SLDL were glute-specific?
I'm in the process of developing a new routine myself. Thursday's I wanted to deadlifts but my chiro put the kabosh on that, suggested lunges - but I opted to go with SLDLs again. Maybe I should rethink that decision.
Whats everybody elses feeling on SLDL vs Lunges?
Answer:
It looks like you have two day 4s and two day 6s.
Given that you are only working chest once a week, I would not do decline bench presses. Instead I would add Incline Bench Press and Dips. I then would do only one tricep movment.
I would start day 2 out with chins. I would also lose the pullovers on day 6 and start that day off with chins, then dips.
Ray
Answer:
I have no scientific evidence to back this one up, but when I do lunges, I am so sore then next day in my outer portion of my glutes, it's not even funny. After SLDL I feel it more in hammies behind the knees and right under the glutes.
Answer:
I thought SLDL were glute-specific?
No, I wouldn't say that. I do SLDLs for the hamstrings. Squats and dead lifts cover the glutes. I could be wrong but it's how things feel to me when I'm working out.
I've hurt myself doing SLDLs before but I don't consider them anywhere near as scary as lunges. I work out alone so I always need to have a way (weigh!) to get out of trouble. I can't figure what I'd do if something gave out while was in a "lunged" position. Even if I where in the power rack at the time -- how would I get out from under the weights if a hamstring let go? No thanks.
Answer:
I can't figure what I'd do if something gave out while was in a "lunged" position. Even if I where in the power rack at the time -- how would I get out from under the weights if a hamstring let go? No thanks. I've been doing lunges (forward and reverse) with dumbells. I've never gotten into trouble, but I could always just drop the dunmbells. Great for grip strength, as well.
Mike
Answer:
I've been doing lunges (forward and reverse) with dumbells. I've never gotten into trouble, but I could always just drop the dunmbells. Great for grip strength, as well.
Mike I find that walking lunges holding DBs help my balance as well.
Answer:
Depends on your background & goals.
1) Have you lifted before?
2) body-building or strength is the goal?
Check this beginner strength training program. It's inspired by rippetoe's. Been lifting since January 2006, for body-building. Reading everything, I think I'll replace the decline bench with the incline, and alternate the lying and standing triceps extensions.
Answer:
The squats and dead lifts cover the glutes, and I do the SLDL for the hamstrings. I prefer SLDL to lunges. Also, I like doing the pullovers, since they also work the abs.
Answer:
Revised workout:
Day 1:
Flat Bench Press
Incline Bench Press
Dips
Alternate between: Standing Triceps Extension and Lying Triceps Extension
Day 2 :
Run or rest
Day 3:
Deadlift
Bent Over Row
Rear Delt Row
Prone Incline Curl
Curl
Day 4:
Run or Rest
Day 5:
Military Press
Seated 80 degree overhead press
Cuban Rotation
Side Lateral Raise
Day 6
Run or rest
Day 7:
Squats
Pullovers
SLDL
Calf Raise
Answer:
use the force